The Importance of Hydration for Joint Health
June 24, 2024
Dehydration occurs when the body expends more fluids than it takes in, creating a fluid deficit that prevents the body from performing its everyday functions. Dehydration is one of the most common medical conditions in the United States, especially in older adults. While the condition is commonly associated with health problems like urinary tract infections or heat exhaustion, it can also lead to deteriorating joint health and exacerbate joint pain. Individuals living with joint health problems should prioritize hydration to prevent chronic symptoms in the future.
How Dehydration Affects Your Joints
During normal, everyday function, the human body converts water in its system into synovial fluid, which cushions joints and reduces friction during movement. When dehydrated, the body may struggle to create synovial fluid, leading to joint pain and arthritis flare-ups.
Water also supports your cartilage, the tissue that surrounds joints and prevents joint wear. According to the British Medical Bulletin, about 65 to 80 percent of all cartilage is made up of water. Dehydration weakens cartilage, increasing joint friction and exacerbating joint pain in people already experiencing joint health problems.
How to Stay Hydrated
The best way to stay hydrated and support joint and cartilage health is to drink plenty of water. Ideal daily water intake varies based on age, gender, and daily activity level, but there are some general hydration recommendations that everyone should consider.
For adult males aged 19 and older, healthcare professionals recommend about 16 cups (128 ounces) of water a day. For females, the gold standard is 11 cups (88 ounces).
Meeting Your Hydration Goals
If you’re struggling to meet your recommended water intake, here are some tips to help get you hydrated:
Flavor Your Water
Some patients struggle to drink enough water because they find the flavor of coffee or soft drinks more appealing. Consider switching to store-bought, pre-flavored water or purchasing water flavoring kits to boost your intake.
Use a Water-Tracking App
Start tracking your water consumption to better recognize patterns and take notice of the gaps in your hydration throughout the day.
Set Attainable Goals
Don’t expect perfection overnight. Start with one extra glass of water each day and slowly increase your intake until you reach the recommended amount.
Protect Your Joints with The Bone and Joint Center of Yuma
At the Bone and Joint Center of Yuma, we prioritize your joint health. If you suffer from joint pain due to injury or chronic conditions, our doctors can help you find a long-term solution to alleviate discomfort.
Request an appointment today and start your journey toward better joint health!